Passage

The Myth That "Your Body Can Only Absorb 25 Grams of Protein Per Meal" — Busted! Ever heard advice like this: "Why eat a huge amount of protein in one sitting? Your body can only use about 20-25 grams per meal anyway. The rest just gets wasted." That's why so many people recommend spreading protein intake evenly across meals instead of loading up on one big portion. But a recent study published in the journal Cell Reports Medicine (2023) by Trommelen et al. proves this assumption is wrong . Illustration: the journey of protein from food to the bloodstream and into muscle, plus a comparison of the muscle-building response duration between 25g and 100g of protein. How Was This Study Conducted? Researchers recruited 36 healthy young men who had just completed a resistance training session. They were randomly split into three groups and given a drink containing one of the following: No protein (placebo) 25 grams of protein 100 grams of protein ...

Mitos "Tubuh Cuma Bisa Nyerap 25 Gram Protein Sekali Makan" — Ternyata Salah! Pernah dengar saran kayak gini: "Ngapain makan protein banyak-banyak sekaligus, toh tubuh cuma bisa pakai maksimal 20-25 gram per kali makan. Sisanya bakal kebuang sia-sia jadi energi." Makanya banyak yang menyarankan untuk menyebar asupan protein secara merata di setiap waktu makan, dan jangan menumpuknya dalam satu porsi besar. Tapi sebuah penelitian terbaru yang dipublikasikan di jurnal Cell Reports Medicine (2023) oleh Trommelen dkk. membuktikan bahwa anggapan ini keliru . Ilustrasi: perjalanan protein dari makanan ke aliran darah hingga ke otot, serta perbandingan durasi respons pembangunan otot antara dosis 25 gram dan 100 gram protein. Bagaimana Penelitian Ini Dilakukan? Para peneliti melibatkan 36 pria muda sehat yang baru saja menyelesaikan sesi latihan beban (resistance training). Mereka dibagi secara acak menjadi tiga kelompok dan diberi minuman yang mengandung sala...

Many of us think that living a healthy life requires expensive costs or heavy, exhausting workouts at the gym. To be honest, I used to think the same way. Every morning, I watched my 57-year-old mother routinely go for a morning walk as physical preparation to build her stamina for her upcoming trip to Mecca. As a young person, I couldn't help but wonder: how effective is walking for our bodies, really? Doesn't it feel kind of useless if we don't go jogging or running instead? However, a major study led by researcher Lili Liu and published in the National Library of Medicine recently shattered my doubts. It revealed a shocking fact: when it comes to walking, speed is actually far more important than duration or the type of exercise. Source:  https://pubmed.ncbi.nlm.nih.gov/40744164/ The main strength that makes this study so credible and trusted in the scientific world is its incredibly long tracking period—over 16 years. The researchers did not rush to conclusions withi...

Banyak dari kita berpikir kalau hidup sehat itu harus ditebus dengan biaya mahal atau olahraga berat yang melelahkan di gym . Jujur saja, aku pun dulu punya pemikiran yang sama. Setiap pagi, aku melihat Ibu aku yang berusia 57 tahun rutin melakukan jalan pagi sebagai bentuk persiapan fisik dan stamina menyambut kegiatannya di Mekkah nanti. Sebagai anak muda, aku sempat mikir sih dan membatin: seefektif apasih sebenarnya jalan kaki itu untuk tubuh kita? Bukankah aktivitas itu rasanya kayak percuma kalau kita ngga jogging atau lari sekalian? Namun, sebuah studi besar yang dipimpin oleh peneliti Lili Liu dan diterbitkan dalam National Library of Medicine baru-baru ini mematahkan keraguan aku, sekaligus mengungkap fakta mengejutkan kalau dalam urusan jalan kaki, kecepatan ternyata jauh lebih penting daripada durasi atau jenis olahraganya. Sumber: https://pubmed.ncbi.nlm.nih.gov/40744164/ Kekuatan utama yang membuat penelitian ini begitu kredibel dan tepercaya di dunia sains adalah fakto...

When I was little until I grew up, I often saw my mother monitor her health by herself at home. One thing I clearly remember from my childhood was when my mother pricked her fingertip with a needle. I asked her, “What is that for, Mom?” and she answered, “To take a little blood and check my blood sugar because I have diabetes.” Diabetes? Since I was young, I always kept asking questions in my mind: “What is diabetes?”, “Why does she have to be very careful with sweet foods?”, and “Why can diabetes exist inside our body?” After entering college and studying sports science, I started reading studies and articles about diabetes, and I began trying to explain in a simple way how diabetes can occur. In simple terms, diabetes mellitus is a long-term metabolic disease characterized by high blood sugar levels. This condition occurs when the body cannot produce enough insulin or cannot use insulin properly. Our body has a system that works in an organized way. When we eat or drink, the food ...

Sewaktu aku kecil sampai gede, aku sangat sering melihat ibu aku mengontrol kesehatannya secara pribadi di rumah. Ada satu hal yang aku ingat saat kecil adalah ketika ibu aku menyuntikkan jarum ke telunjuk tangan, kemudian aku menanyakannya "itu buat apa buk?" lalu ibu menjawab "darah nya diambil, buat cek gula darah, karena ibu punya diabetes". Diabetes? aku dari kecil selalu menanyakan dalam kepalaku, "apa itu diabetes?", "kenapa dia sangat hati-hati terhadap makanan manis?", dan "mengapa diabetes berada dalam tubuh kita?". Setelah masuk kuliah olahraga, aku mulai membaca studi artikel-artikel diabetes, dan mulai mencoba menjelaskan dalam pikiranku secara sederhana bagaimana bisa diabetes muncul. Secara sederhana mekanisme diabetes melitus adalah penyakit metabolik jangka panjang yang ditandai dengan tingginya kadar gula darah. Kondisi ini terjadi ketika tubuh tidak mampu menghasilkan insulin dalam jumlah cukup atau tidak bisa men...

Protein ya? dalam beberapa waktu, aku sangat sering mendengarkan obrolan-obrolan atau konten bagaimana efek protein bagi tubuh dalam menjaga massa otot, kemudian membantu pertumbuhan anak. Dalam beberapa mata kuliah aku juga sangat sering mendengarkan dosen aku dengan memberikan edukasi bahwa kita harus melatih dan menjaga otot kita, dalam beberapa konten di media sosial pun ada yang memberikan edukasi bahwa setelah umur 30 tahun ke atas, massa otot kita akan mengalami penurunan sekitar 1% massa otot. Dari situlah aku coba menjaga massa otot dengan mengkonsumsi protein dan olahraga melatih kekuatan otot. Aku juga mulai membaca-baca artikel mengenai fungsi protein bagi tubuh, seperti artikel di bawah: sumber:  https://link.springer.com/article/10.1007/s00394-024-03575-9 Ini adalah studi artikel yang membahas pengaruh protein terhadap massa otot dan fungsi otot pada senior-senior kita. sumber: https://link.springer.com/article/10.1007/s00394-024-03575-9 artikel ini membagi senior-s...

Protein, right? Lately, I have been hearing many discussions and watching a lot of content about the effects of protein on the body, especially its role in maintaining muscle mass and supporting children’s growth. In several of my courses, my lecturers also frequently emphasize the importance of training and maintaining our muscles. In addition, many social media contents explain that after the age of 30, muscle mass tends to decrease by around 1% each year. Because of this, I started trying to maintain my muscle mass by consuming more protein and doing strength-training exercises. I also began reading scientific articles about the functions of protein in the body, such as the article below: source: https://link.springer.com/article/10.1007/s00394-024-03575-9 This is a research article discussing the effects of protein intake on muscle mass and muscle function in older adults. source:  https://link.springer.com/article/10.1007/s00394-024-03575-9 The study divided the older adults...

 Working out at home, huh? Let me go back to February 2025. At that time, I was still very consistent with home workouts. Because of my tight schedule—from morning until evening at my internship—I didn’t have time to go to the gym or a field. So I just trained at home with push-ups, sit-ups, and pull-ups. I rarely trained legs, because honestly, I thought they were already big enough 😂 PUSH-UPS I only did three types of push-ups: standard push-ups, chair dips, and incline push-ups—each for 12 reps with 3 sets. I chose standard push-ups because they train the chest and front shoulders. Chair dips target the triceps, and incline push-ups also help develop the chest muscles. SIT-UPS / CORE For core workouts, I did crunches, bicycle crunches, planks, and elbow-to-knee movements. I picked four exercises because, for some reason, I felt like my abs were hard to build, so I added more variety for that area. I did each exercise for 12 reps with 3 sets. I chose crunches because they’re m...

Olahraga di rumah yaaa? mungkin aku kembali ke bulan februari 2025, ketika itu aku masih sangat sering untuk melakukan olahraga rumah aku, karena keterbatasan waktu pagi ke tempat magang hingga sore, aku tidak punya waktu untuk pergi ke gym atau lapangan. Jadi saya hanya memulai dari rumah dengan push up, sit up, dan pull up, aku jarabg melakukan melatih leg, karena aku melihat sudah banyak ototnya WKWKWK.  PUSH-UP aku hanya melakukan 3 jenis push up, normal push, chair dips, incline push-up, masing-masing 12X dengan 3 repetisi.  Aku memilih standart push-up karena dapat melatih otot dada dan bahu depan, kemudian Chair Dips dapat melatih otot bagian triceps, dan incline push-up dapat melatih otot dada juga. SIT-UP Untuk Sit-up aku memilih Crunch, Bicycle crunch, Plank, dan elbow to knee. Aku memilih 4 karena entah yaaa mungkin aku  merasa otot perut aku susah untuk dibentuk jadi aku memperbanyak jenis latihan di bagian otot perut, dan untuk banyaknya aku melakukan 12X den...